THE BENEFITS OF FITNESS
Exercising regularly is not just about looking good. When you exercise, your body releases chemicals called endorphins that help to improve your mood, reducing anxiety and depression. Endorphins also help you to focus better and feel mentally ready for your daily tasks. Staying consistent on your fitness also will help to reduce the risk of cardiovascular diseases, diabetes etc.
When you exercise regularly you experience a sense of well-being, feeling more energetic throughout the day. It can foster your sense of self-worth and make you feel strong and powerful, more relaxed and positive about yourself.
By increasing your self-esteem with regular exercise your resilience becomes stronger which helps you to face mental or emotional challenges instead of coping with alcohol, drugs or any other bad habits. Exercising also helps to regulate your sleep patterns. A yoga practice at the end of the day will relax your body and promote sleep.
According to the Harvard Medical School, adults of all ages should engage in at least at least 150 minutes of moderate aerobic exercise like brisk walking or 75 minutes of rigorous exercise like running (or an equivalent mix of both) every week. It’s fine to break up exercise into smaller sessions as long as each one lasts at least 10 minutes.
Strength-training that works all major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms—at least two days a week. Strength training may involve lifting weights, using resistance bands, or exercises like push-ups and sit-ups, in which your body weight furnishes the resistance.
If you are new at exercising, you don't have to go all at once. Even a consistent 10 - 20 minutes walk on the treadmill or around your neighborhood will hep you to start creating the habit. The more you exercise, the more energy you will produce and be ready for more.
References:
https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
https://www.health.harvard.edu/topics/exercise-and-fitness